4. Learn to moderate your physical reactions to stress.

Slow, deep breathing will bring your heart rate and respiration back to normal.

Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary con­trol over such things as muscle tension, heartbeat, and blood pressure.

Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long-term solution.

5. Build your physical reserves.

Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging). Eat well-bal­anced, nutritious meals.

Maintain your ideal weight.

Avoid nicotine, excessive caffeine, and other stimu­lants.

Mix leisure with work; take breaks and get away when you can.

Get enough sleep. Be as consistent with your sleep schedule as possible.

6. Maintain your emotional reserves.

Develop some mutually supportive friendships/rela­tionships.

Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share.

Expect some frustrations, failures, and sorrows.

Always be kind and gentle with yourself — be a friend to yourself.

Submitted by Monica MORE LAND, Memphis, Tennessee

Find English equivalents to the following word combinations:

1. Визначати події

2. Ставати нервовим

3. Змінити стрес-фактори

4. Повністю їх уникати

5. Зменшити інтенсивність

6. Присвятити час та енергію

7. Задовольнити всіх

8. Приймати більш помірні погляди

9. Зменшити м’язову напругу

10. Добре збалансована їжа

Choose the correct word:

1. He went to the drug store as he had some medicine (written, appointed, prescribed) by his doctor.

2. They made him feel miserable. There is no doubt, one day he’ll (react, respond, cry).

3. The company (elimi­natеd, hid, destroyed) all the proofs of its fault.

4. That awful (disaster, tragedy, incident) took away many innocent lives.

5. The police are currently (following, running, pursuing) the robbers.

6. All the candidates have been getting an enormous amount of (show, exposure, watch) on television and in the press.

7. Can the government be (fought, prevailed, won) upon to lower taxes?

8. How is Mary (coping, dealing, holding) with Jim's mother?

9. Before I improvise, I just listen, and that (starts, triggers, helps) me.

True or false:

1. To become aware of your stressors determine what events distress you.

2. The stress reaction is not triggered by your perception of danger.

3. Try to see the stress as something you can cope with rather than some­thing that overpowers you.

4. To reduce the intensity of your emotional reactions to stress put the situation in perspective.

5. Slow, deep breathing will bring your heart rate and respiration back to bad condition.

6. Relaxation techniques can increase muscle tension.

7. Medications, when prescribed by a physician, can help in a year in moderating your physical reactions.

8. Be as consistent with your sleep schedule as possible.

9. To maintain your emotional reserves you have be a friend to yourself.

Questions for discussion:

1. Have you got any personal prescriptions how to make any stress work for you?

2. What do you think are the best ways of stress control?

3. What are your own rules of physical and emotional stability?